Squat program calculator. Online Calculator; Smartphone App; OTHER STRENGTH PROGRAMS.

Squat program calculator I have given this program to a few people who wanted to boost their squat and it has been fairly effective, especially as part of an Olympic Weightlifting training cycle. Target imbalances and boost unilateral leg strength. Wednesday. Squat Calculator; Calorie Calculator; triceps extensions, and so on — if you have the time and energy after the core program is complete. Data safety. 1RM Calculator; Warm-up Calculator; Powerlifting Competition Attempt Calculator; Russian Squat Routine Generator; Kilogram to Pound Chart for Powerlifting; Nutrition. Stop using old school spreadsheets and print out. Enhance muscular endurance. It looked like I would need to run it about 4 times consecutively to make that goal. My back squat max before the program was 113 kg, and I hit 127 kg today. Differences: 1974 is a 3 week program, 1976 is a 6 week program Front squat tested at 255 to start the program, all time PR at 275 in Jan 2020. is an abbreviated version of the Smolov squatting protocol. The method is highly effective because it works a variety of rep ranges and intensities over time. Generate a personalized 6-week program based on your 1RM. Plate Calculator Bench Press Squat Deadlift. 2x/week. This challenging, 12-week squat cycle was developed by Olympic weightlifting coach Gayle Hatch. The program the author post here involves dead lifting 3 times per week with the same volume as the squat routine. Then select your experience level - beginner, intermediate, or advanced. This app will automatically calculate the weights at specific reps and sets that you Work your way to a bigger, more impressive squat with this 12-week program that's designed to improve your squat and get you moving serious weight. Requirements. スモロフスクワットプログラムは高ボリュームと特異性（レップ数・強度）を提供し、これによりパワーリフターは競技形式でのトレーニングを行い、スクワットの1rmを向上させることが可能で Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward:Train the squat 2x per week for 12 weeksEach training session programs front and back squatsDescending pyramid rep schemeAttempt a 103% of 1RM squat in week 11This program would be useful for intermediate and advance lifters looking to break through a Use our Russian deadlift calculator below to generate your program. By inputting your personal data, this calculator provides realistic strength goals tailored to your body weight, age, and training experience. This spreadsheet allows the user to input 1-10RM (e. It allows the athlete to input their current 1RM for the squat, bench press, and deadlift and programs every workout until meet day. Skip to content. Don't do this program if you're into bodybuilding. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). Attention: If you are looking for a Spreadsheet for the Original Texas Method, click here. for bench press, deadlifts and squats. What is the Russian Squat Program? The Russian Squat Program is a high-frequency, high-volume squat routine known for producing significant strength gains in a short period. It is six weeks long with three squat workouts per week. The calculator outlines the number of sets and reps to do for each session and each squat variation. The original strains of what became the Russian Squat Routine, the 1974 and 1976 USSR “Yearbook” routines are very specific and should only be used when preparing the squat for competition. 1. A personalized training program can make a world of difference in achieving fitness goals. Free Excel download included. The If you’re a fan of Frankenstein-esque hybrid programs, then Megazord may be exactly what you’re looking for. You can opt to go for an eight-week program wherein you would be working out 2x per week. The Intermediate Squat Program. If you’re unsure of your 1RM, calculate it with our 1RM calculator. I’ve included a sample program for two weeks of training below. This should not be used as your only squatting or pressing program over an extended period of time. The Smolov Squat Program is a weight training program designed to increase squat strength, originating from Russia. For example if you're transitioning Take a 3 week break from squat work, test your NEW RM, enter it in the box below and continue with the program Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Progression and Periodization For the 20-Rep Squat Program. Squat Variation: 5 x 5 Smolov Jr Calculator: Your Intense Bench Press Program Generator. This is highly convenient because it allows you to find your 1RM for squat without dealing with heavy weights and messing up your Conclusion: Squat max calculator. Smolov Calculator: Your Intense Squat Program Generator. Get Your Program: With a click of a button, our app generates a complete 12-week Sheiko program customized to your strength levels and experience. Creatine is cool. The Squat One Rep Max Back Calculator is a specialized tool that assists individuals in determining their maximum lifting capacity for a single repetition of the back squat exercise. I think this article deserves a small warning or at least a heads up. . google_logo Play. (1RM) for squat, bench press, and deadlift. For fun I just put my new maxes into the calculator to look at the weight progression and it would be very challenging. Plus, learn several formulas to calculate a squat 1RM. Squat 1RM (kg) kg. The Russian Squat Program, also known in some circles as the “Soviet Squat Routine,” incorporates Squat, Bench, Deadlift, and Back Extension, however, you could choose Goal: My goal was to use this program to get my squat from 330 in August to 405 by January. By inputting the amount of weight you can squat and the number of reps you can perform at that weight, the calculator provides an estimate of the maximum amount of weight you could lift for a Day 2. Calculate your Hatch Squat program weights, based on your back squat and front squat one rep max. Box Jumps: 4 sets x 6 jumps. Just follow these steps: Option 1: Compute a Specific Result . Saturday. Week 1: Week 2: Week 3: Take a 3 week break from squat work, test your NEW RM, enter it in the box below and continue with the program. Adding heavy squats while you’re deadlifting heavy weights three times per week is probably not a good idea. Given the lack of easy to find information there is some conjecture among the weight lifting community that Mr. I weigh about 82 kg and have been weightlifting for 6 months. Powerlifting scripts and calculators. Also, foam rollers are nice. One workout you will do 6 sets x 2 reps x 80% of your 1RM. At least 1 year of experience and the capability Input Your Stats: Simply enter your current 1 rep max (1RM) for squat, bench press, and deadlift. You can find a pretty detailed program explanation from Fred Hatfield on [] Russian Squat Program Calculator. There are two versions of this program attached: original and [] Hatch Squat Program. The tables below will populate with the weights for you to use Calculate your squat max using our one-rep max calculator. In my experience, the bench press and the squat are pretty similar when it How to Use the One Rep Max Back Squat Calculator. Program design; Recovery management; Nutrition status; How to Improve Your One-Rep Max: Evidence-Based Strategies. What is the Cube Method? The Cube Method is a powerlifting program developed by Brandon Lilly, a world-class These athletes have loads of experience with back squats, front squats, and many squat variations. Books. Not sure of what your one-rep max is? Use our Russian bench program calculator below to generate your program. Get Your Program: With a click of a button, our app generates a complete 6-week Candito program customized to your strength levels. It uses a composite of the Brzycki and Lander formulas and the National Strength and Conditioning Association () squat coefficients. The program is strength-focused, but This One Rep Max (1RM) Calculator is designed for any lift and accurately estimates your max without risking a one rep test. 460 Smolov Jr. The Russian squat program is six weeks long, with three squat workouts per week. cycle (What the program is about, pros, cons etc) One Rep Max: First Week’s Increment: Week 1. I’d be much more What is Smolov? Smolov refers usually to the original Smolov Squat Routine. Progress is typically measured in terms of increases in the 1 Rep Maximum. 20 Repsquat; Contact Us; The Program. Strength Level Calculator Calculate your performance in exercises like bench press, deadlift and squat (over 50+ exercises supported). 20 Repsquat; Contact Us; Hatch Squat. This weight generally is 80% of your 1 rep max. For many of you, this 4-day per week regimen will include some of the toughest sets you’ve ever attempted. Snatch. All Calculators Strength Level has calculators to help weightlifters at the gym. No more fiddling with spreadsheets and print outs at the gym. Unlike many other squat programs, Hatch Squat utilizes both front- and back squats on training days. Hit enter. The spreadsheet I’ve linked further down will also auto-calculate these numbers for you too. Since I am currently torturing Russian Squat Routine Generator. Your bench program is generated! you can. Smolov Base Cycle Program Calculator Hatch Squat Program Calculator Smolov Jr. Games. If you don’t fancy manually working out all your lifting numbers for each session, there are a few online russian squat program calculators you can use that will figure these out for you. Warm-Up: 10 minutes of dynamic stretching and plyometric exercises like jump squats. The Hatch Squat Cycle is a great strength program for intermediate and advanced weightlifters looking to get their squat numbers up. Enter your highest weight, sets and reps achieved with a given lift. For example if you're transitioning from Starting Strength and your final week you achieved 275x5x3 then you'd enter that. If you are ready for the pain and prepared to make a few sacrifices during the next 6-13 weeks, the Smolov squat routine is a worthy program. This weight progression is run by a Java script. Deadlift 1RM (kg) kg. Friday. The Smolov Squat Routine is a weight training program for increasing your squat strength, originating from Russia. Enter your squat RM: Choose increment value: Monday. Program Calculator Texas Method Program Calculator 5/3/1 Program Calculator Smolov Intense Cycle Program Calculator View All Fitness Tools The same squat training as in our beginner squat program, but combined with training for the bench press and deadlift. Use your best raw squat or a projected max using this calculator. Notes. Calculate your one rep max (1RM) for bench press, deadlifts and squats. I finished Gabriel's 10-week squat program on his app today. This intermediate squat program has two workouts per week and is six weeks long. Well-suited for improving the raw max. This is a 12 week powerlifting peaking program designed by Fred Hatfield. Unfortunately, many popular novice programs don’t have the lifter finding a one rep max, instead operating in higher rep ranges. Then perform 5 sets of 10 reps with a lighter weight, the recommended weight is 50% of your training max. We’ve all been there, stepping in the gym for the first time as a young, naive lifter looking everywhere for all the gains that will make us look like that dude on the cover of a magazine. ADVANCE TO THE NEXT LEVEL OF POWERLIFTING. For a more accurate 1RM bench press weight or 1RM deadlift weight, use the 1RM Bench Press Calculator or the 1RM Deadlift Calculator. Health & Fitness. might be enough throughout this program. You can also use a peaking program to train for a new squat one The Russian squat routine is a 6 week squat programme that follows 9 sessions of progressively lifting more volume with 80% of your max and then the following The Brad Gillingham 12 week Raw Bench Program; Smolov Base Cycle; Coan/Phillipi Deadlift Routine; Low Carbohydrate Diet Macro Calculator (women) Low Carbohydrate Diet Macro So what’s in it for you after you complete the 12-week cycle of the Hatch Squat Program? On top of increasing absolute strength, you may experience some of the following: Improved Explosive Power, Speed, Absolute Strength and Muscular Endurance Mastery of Squatting Skills Increased Workout Discipline Most athletes find themselves being thankful after going through 1 rep max front squat. e. Kids. Intermediate Squat Programs. Enter your one The GZCL method is a strength-focused training method designed by competitive powerlifter and strength coach Cody Lefever. One of the best things about this training Purpose and benefits of the Smolov Squat Program. It’s based on personal bests of a 315 squat, 225 bench press, and 415 deadlift, but you can try this sample workout with your own weights by plugging them into this 5×5 workout program. The program is broken down into several phases, which last for a total of 13 weeks. It'll make your upper body workouts bland. Call now to speak with a program advisor instantly: 1-800-460-6276. Please note that this program [] Smolov Jr. And every This squat calculator is designed as an easy resource to determine a program for you; deciding which program to pursue may require additional research. Calculate 1RM: Read more on RPE: Olympic Weightlifting. This program is just one possible variation of the method (check the source for more information on the method itself). Apps. Filed Under: Featured , spreadsheet , squat The Squat RM Calculator can help you calculate the amount of weight needed to lift 200 pounds for one repetition (1RMs). Speed Squats: 5 sets x 5 reps at 40-50% 1RM. A squat one rep max calculator is a valuable tool for estimating your maximum squat capacity, setting realistic goals, and customizing your training program. More info on Smolov Squat Routine. Squat Pyramid* Deep Single-leg Leg Press 3×10-12 Leg Extensions 2 Welcome to the Cube Method Calculator, your gateway to a comprehensive 10-week strength program! Designed for intermediate to advanced lifters, our app creates a customized Brandon Lilly's Cube Method program tailored just for you. Two day per week front and back squat program. It focuses on building strength in the squat, deadlift, bench press, and overhead press, and also incorporates barbell rows for balanced upper body strength and a strong back. Workout 1 (Monday) Squat: 5 reps x 80% of 1RM; Bench Press: 5 reps x 80%; Barbell Row: 5 reps x 80%; Workout 2 (Wednesday) The barbell squat is the staple of the Madcow program and is at the start of every workout. 2. Movies & TV. It is named after its creator, Sergey Smolov “the Russian Master of Sports”. The Russian squat program builds maximum leg and glute strength. Welcome to the Smolov Calculator, your gateway to one of the most challenging and effective squat programs in strength training! Whether you're an intermediate lifter looking to break through a plateau or an advanced athlete aiming for new personal records, our app creates a customized 4 Day 4 – Accessory and Strength Endurance. Torokhtiy Squat "Russian" Strength Program Generator You can use this program generator to help design your squatting or pressing (i. What is the Russian Squat Program? The Russian squat program is a 6-week squat training program aimed at improving your overall muscle strength and lifting capability. To begin, you need to determine your 1 rep max back squat and your 1 rep max front squat. Warm-Up: 10 minutes of full-body stretches and light cardio. Accurate estimates for bench press, squat, and deadlift using our free calculator. You can easily calculate your weight progressions in your upcoming workout sessions. Aim: Improve explosive power and reactive strength. Join Today and Lift Heavier Shit. By understanding the benefits and features of various 1 rep max calculator squat tools and selecting the right one for your needs, you can elevate your strength training journey and unlock Candito Program Calculator. The smolov squat program has you squatting 3 to 4 times ‎Hatch is the number one app for calculating, tracking , and logging your Hatch Squat Program workouts. Generates a 3 week workout based on your current 1 rep maximum Perform the 13 weeks of our modified Smolov squat program without taking time off between phases. Peaking programs are used by powerlifters as they prep for their next meet. The Hatch program is relatively simple, but to help you keep track of all of the lifting sessions – how many reps and sets and at what weight, we’ve created a simple online calculator that Smolov Calculator Enter your one rep max and the week-to-week weight increment you plan on using during the base cycle. The 1RM can help you structure your workouts and track your development safely without going to max effort. A squat program for the intermediate lifter who has left the beginner phase behind but is not yet ready for advanced squat training. These are not general, off-season programs to be run repeatedly. kg lb. It focuses on building strength in the squat, deadlift, bench press, and overhead press, and also incorporates power cleans to build explosiveness as your strength increases. It is named after its creator, Sergey Smolov, a Russian Master of Sports. Calculate your strength potential with our precise 1RM calculator for bench press, squat, and deadlift. Test your max periodically every 4 to 8 weeks to monitor your progress and adjust your program as needed. Day 3: 80% of 1RM x 6 sets x 3 reps. Online Calculator; Smartphone App; OTHER STRENGTH PROGRAMS. Then, you must subtract five pounds from each of the 18 sessions (6 x 3) to arrive at the weights you’ll use in the first workout. Welcome to the Smolov Jr Calculator, designed to boost your bench press strength in just 3 weeks! Smolov Jr is typically run for the bench press, it can be adapted for other lifts like overhead press or even as a squat program. Simply by doing the math, you can prepare yourself both mentally and physically to go well-prepared for the next workout Hatch Squat Calculator. In Warm-up longer and you can squat more often. Smolov was possibly the invention of Author Pavel Tsatsouline for the purpose of Russian humor or to give the routines in Pavel’s The Brad Gillingham 12 week Raw Bench Program; Smolov Base Cycle; Russian Squat Routine; Russian Squat Masters; I have taken the time using the post as my template to put together a spreadsheet that will calculate out a ten week cycle using your Maxs as a starting point. Whatever your max is you should subtract 10-15 pounds just to be on the safe This calculator uses a formula that is optimized for calculcating your 1RM squat weight. Generate a personalized 4-week Smolov squat program. It is also very often used for bench press. How long does the program last? The program generally last for six weeks that is if you plan to do the standard 3 workouts per week. Your deadlift program is generated! Russian Squat Routine. Calculate 1RM: Back Squat The Back Squat is a compound movement, knee dominated exercise that requires tension throughout the entire body. ADVANCE TO THE NEXT LEVEL Welcome to the Russian Squat Program Calculator! This powerful tool generates a customized 6-week squat-focused program designed to dramatically increase your squat strength. Gender; Male: Female: Get Sinclair: One-rep Max Calculator. Bench Press 1RM (kg) kg. I don't wish that I stretched more, but not stretching is just plain stupid unless you like to be in pain 24/7. Texas Method; Smolov Program; Smolov Jr. Elite: Elite lifters are generally stronger than 95% of most athletes and have been considered The smolov squat program (or smolov squat routine) is named after its creator Sergey Smolov, a “Russian Master of Sport” and weightlifting coach in the 1970’s. It also includes a powerlifting meet attempt calculator. Open main menu. The resulting exercise program is intended to increase strength, not mass. The App. this is a six-week program based on Prilepin's table that alternates the raw bench with the close-grip bench. How do I figure out my starting weight? Do your basic 5/3/1 program strength work, squat, press, bench press, or deadlift. Pure Power Mag 16-week Squat Routine: A program consisting of three distinctive cycles (weeks 1-7 raw foundation, weeks 8-13 knee wraps and belt, weeks The advanced squat program is percentage-based, and StrengthLog will calculate your training weights in the squat based on your one-rep max. Try a squat peaking program . Squat Pyramids: Start with 50% 1RM, performing 10 reps, then increase weight and decrease reps (8, 6, 4). In fact, the Russian Squat Program is the original, and it is also available in our workout tracker. Smolov Jr Calculator Enter your one rep max and the week-to-week weight increment you plan on using and the tables below will populate with the weights for you to use throughout the This calculator will help you set up a typical Intermediate level strength training program. 5. strength exercises) workout routines. Download: Link to Google Docs; choose File – ‘Make a Copy’ or ‘Download as’ (xlsx for excel for example) So I was thinking ‘What to A good squat max depends on your body weight, experience level, and training history. Bulgarian Split Squats: 3 sets x 8 reps per leg. Sets Reps Weight; Monday: 6: 6: Wednesday: 7: 5: Alexey Nikulin squats 360 kg/794 lbs at 83 kg/183 lbs BW(raw, no wraps) Brian Shaw 1025 LB/466 KG deadlift in training; Smolov is a 13 week Squat Program that was developed by Sergey Smolov, the Russian Master of Sports. The following steps outline how to calculate the Leg Press from Squat. Aim: "Russian" Strength Program Generator. Also this is not a long term program. Achieving your personal best is a sign of progress. Next, gather the formula from above = LP = S * 2. Next, head over to our Hatch Squat Calculator. To me the program Discover your strength with our squat calculator! Estimate your 1RM, improve lifts, and achieve fitness goals with expert tips. Now, you can plan your workouts with the correct weight to propel you toward your goals, whether that's strength, power, or size. In essence, the squat max calculator is a vital tool in bodybuilding, offering a safe, practical, and efficient way to gauge your strength levels without the risks associated with direct testing. This app calculates the weights you should use, based on your one rep maxes, for the Hatch Squat protocol. Below is a brief instruction for the exercise, but you The squat max calculator is so important because it helps your estimate our one rep max on the back squat. Enter Your Lifts. a 5RM) in order to estimate a 1RM. Written (or maybe concocted is a better word) by /u/BenchPauper on Reddit, this program combines the Coan/Phillipi Deadlift Program, Greg Nuckols’s 2x weekly Intermediate Bench Program for OHP from his 28 Program Collection, MT-06 Ship Squat Calculator - TheNavalArch An excel spreadsheet for ship squat calculation Squat is the sinkage of ship as it moves in shallow water Squat = combined sinkage + trim This spreadsheet provides two methods: 1 Deadlifts can use bigger increments during the first weeks to stay ahead of the Squat. Check it out on the itunes app store and the google play store. Input your 1RM, choose kg/lbs, view weekly workouts, and download your intense training plan. To automatically calculate enter the 1RM (max) of your squat, the weight progression calculator will do the rest. If you're looking for a squat specific strength program, give Hatch a shot. Periodized CAT Squat Program Weight Progression Calculator This weight progression calculator can be used to automatically calculate your 16 week periodized CAT squat workout . However, if you stick with it and add weight intelligently, you should make great progress on [] Smolov squat program is one of the most renowned approaches to enhance your squatting strength and take it to your desired numbers. This calculator serves a crucial role in strength training, providing a more precise and individualized approach to setting training loads and tracking progress. No more spreadsheets and printouts. Madcow 5x5 is a popular and effective beginner/intermediate barbell strength training routine. Unit. You can use this program generator to help design your squatting or pressing (i. Russian Squat Masters Program Calculator - CodePen Edit Pen A Squat Max Calculator is a useful tool that helps you estimate your one-rep max (1RM) squat based on the weight you can lift for multiple repetitions. Always prioritize safety during these tests and seek guidance if you’re uncertain about your technique or With this Smolov Jr. Since the program was done for getting your squat up, it is advised not to do any other (hard) low back work. When you start the first workout, you will be asked to enter your squat 1RM. Do this program if you want to love squats. Calculator you can generate a 3 week Smolov Jr. Instructional videos from Catalyst Athletics. Question * Description How this works. The first three weeks focus on progressing in reps while the second three weeks progress in weight: Day 1: 80% of 1RM x 6 sets x 2 reps. Protein Calculator; Calorie Calculator; Weight Lifting Calorie Burn Calculator; While the above calculators can be nice, our ultimate tool for the lifter is our workout log. By entering your current squat weight and rep ranges, the calculator can predict your one-rep max, allowing you to plan your workout intensity accordingly. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. Download a sample 5×5 workout spreadsheet, make a copy, and plug in your numbers to set up a program. Updated on. Tracking Progress Over Time. Do not go heavier than prescribed—don’t add extra exercises, sets, or Smolov Squat Program Calculator More info on Smolov Squat Routine Smolov program – Base mesocycle Enter your squat RM: Choose increment value: KilogramsPounds Monday Wednesday Friday Saturday Week 1: Week 2: Week 3: Take a 3 week break from squat work, test your NEW RM, enter it in the box below and continue with the program Smolov program Smolov Squat Program Calculator. One Rep Max 高ボリュームと特異性. 🏋️‍♂️1RM Calculator & Charts. The choice among the two options really depends on how quickly your body recovers. g. Your one rep max is the max weight you can lift for a single repetition for a given exercise. Cult of Strength. Published lifting or written records attributed to Sergey Smolov or a “Master of Sports” or a coach of that name are hard to find. About Us; View Products; Contact; Blog Handy app to calculate weights for the 12-week Hatch Squat protocol. My buddy was in a similar position of not lifting much and started with a max back squat of 240 and front squat of 195. Overall, I liked the program and felt I was able to "Russian" Strength Program Generator You can use this program generator to help design your squatting or pressing (i. Knowing your one rep max is a crucial step for starting any program based on one rep max percentages. The Strength Level Calculator by Brad Newton Fitness is a user-friendly tool designed to help natural lifters estimate their potential one-rep max (1RM) for key compound exercises, including the squat, bench press, and deadlift. Experienced Lifter Select the tab “Experienced Lifter” if you’ve been going to the gym for a while, were doing a different program, and now want to switch to Stronglifts 5×5 . Boost your squat strength with our Russian Squat Program Calculator. The Texas Method is a popular intermediate barbell strength training routine designed by Mark Rippetoe, prolific author and experienced strength coach. You’ll alternate between two types of workouts: 1. Simply enter your 1RM, along with a value to round to, and it will automatically calculate the prescribed training for the Russian Squat Program. [] I finished Gabriel's 10-week squat program on his app today. The squat routine is a strength program broken down into four phases which last for a total of 13 weeks. 15 Best Squat Programs After you’re done reading this, there’s no way you won’t have at least two or three squat routines that you’ll like. Simply replace the max front squat (fs) and max back squat (bs) with your personal stats and let the program run to determine your prescribed workout routine. First, determine the total squat weight (lbs). Jul 23, 2019. 800. To determine your starting weight, use this 1RM (one-rep max) calculator to find out your five-rep max. We would like to show you a description here but the site won’t allow us. Calculator. By analyzing your squat estimate, you can tailor your workouts Bench Press Calculator; BMR + Daily Calorie Calculator; Bodyfat % Calculator; Body Measurements Calculator; Bench Press Max Chart; 7 Day Customer Support. It is designed around a highly effective exercise we all know and love — the squat. There’s 15 of them and that’s a lot to get through, so let’s go! 1. The ‘Super Squats Program’ is an old-school bodybuilding program designed to help hard gainers build muscle. It goes to extreme lengths to help stimulate stubborn muscles and rewards lifters willing to tolerate the brutal program. Overall, I liked the program and The Rock Dwayne Johnson Training Program April 14, 2015 Motivation News/Articles Workouts Calculators Beyond 5/3/1 Spreadsheet The Cube Method Spreadsheet Smolov Squat Routine Calculator Smolov Jr. Our calculator focuses on the bench press 6-Week Russian Squat Program. Russian Squat Program. Our one-rep max squat calculator is straightforward to use. Monday. How to use the max squat calculator The calculator has 3 available configurations, giving the user the freedom to calculate 3 variables (RM, Lift and Repetitions): The Brad Gillingham 12 week Raw Bench Program Smolov Base Cycle Russian Squat Routine Russian Squat Masters Coan/Phillipi Deadlift Routine Low Carbohydrate Diet Macro Calculator (women) Low Carbohydrate Diet Macro. been manageable and honestly I didn’t have a better idea for changing the program except to modify the 1RM that I calculate everything else on. Generate RSR Save as TXT: Sinclair Calculator. Recommended: Intermediate Squat Program. Using the calculator, you can tailor your training regimen to enhance your squat capacity progressively. This calculator will help you set up a typical Intermediate level strength training program. Calculator About Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Smolov program – Base mesocycle. Enter your max into the box below. Handy app to calculate weights for the 12-week Hatch Squat protocol. Program Calculator Texas Method Program Calculator 5/3/1 Program Calculator Smolov Intense Cycle Program Calculator View All Fitness Tools Whether it is run for the squat, deadlift, bench, or all three (known as the Extended Russian Power Routine), the Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet. This website uses cookies to improve your experience. Program Overview; How It’s Done; Expected Results; Hatch Squat Calculator. Aim: Enhance the rate of force development, focusing on moving the weight quickly. When you start the program in our workout app, you will have to enter your 1RM (one-rep max) in the squat, and the app will calculate the correct weights for you to use each training session. The weight you squat is always a percentage of your one-rep max, or 1rm (see our calculator if you don’t know it); Weeks 4 and 5 add specific poundages to that percentage. After purchasing the Squat Program you will receive a Microsoft Excel document with the squat training in your email a few minutes after payment confirmation. First three weeks comprise of 9 sessions of progressively increasing volume with lifting the same weight for each session. rdk izme lwqqhr shr wvqj sfi odc qsuqj clsq lrzee krsz txrzmrtp nnwmt hbam hydj